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BoostcampPNG

Elvins sjuka program

by Elvin B.

Program Description

Bli ripped på 30 dagar trust

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 19, 2026 12:14
  • Last Edited
    Mar 29, 2026 07:32
Muscle Engagement
Front
Back
MuscleSet
Biceps
10%
Triceps
9.7%
Upper Back
9.3%
Chest
9%
Lats
9%
Hamstrings
8.3%
Front Delts
8%
Glutes
6.9%
Middle Delts
6.6%
Quadriceps
5.5%
Abs
4.8%
Abductors
4.2%
Calves
2.8%
Forearms
2.8%
Rear Delts
1.7%
Lower Back
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
1
-
3
Chest Fly (Cable)
2
-
4
Lateral Raise (Cable)
3
-
5
Shoulder Press (Machine)
2
-
6
Abs Crunch (Machine)
2
-
7
Oblique Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
2
-
3
Single Arm Row (Cable)
3
-
4
JM Press
2
-
5
Tricep Pushdown (Cable)
2
-
6
Overhead Tricep Extension (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Chest Fly (Cable)
2
-
3
T-Bar Row
2
-
4
Lat Pulldown
2
-
5
Single Arm Row (Cable)
2
-
6
Lateral Raise (Cable)
2
-
7
Shoulder Press (Machine)
2
-
8
JM Press
2
-
9
Tricep Pushdown (Cable)
2
-
10
Abs Crunch (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Stiff Leg Deadlift
2
-
3
Leg Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Leg Press)
2
-
7
Preacher Curl (Machine)
2
-
8
Hammer Curl (Cable)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
1 Set
-
3
Chest Fly (Cable)
2 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
Abs Crunch (Machine)
2 Sets
-
7
Oblique Crunch
1 Set
-
Day 2
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
Single Arm Row (Cable)
3 Sets
-
4
JM Press
2 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Overhead Tricep Extension (Cable)
1 Set
-
Day 4
1
Pec Deck (Machine)
2 Sets
-
2
Chest Fly (Cable)
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Single Arm Row (Cable)
2 Sets
-
6
Lateral Raise (Cable)
2 Sets
-
7
Shoulder Press (Machine)
2 Sets
-
8
JM Press
2 Sets
-
9
Tricep Pushdown (Cable)
2 Sets
-
10
Abs Crunch (Machine)
2 Sets
-
Day 5
1
Leg Extension
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Curl
2 Sets
-
4
Leg Press (45 Degrees)
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Hammer Curl (Cable)
2 Sets
-
Day 3
1
Leg Extension
2 Sets
-
2
Stiff Leg Deadlift
2 Sets
-
3
Leg Curl
2 Sets
-
4
Leg Press (45 Degrees)
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Leg Press)
2 Sets
-
7
Preacher Curl (Machine)
2 Sets
-
8
Hammer Curl (Cable)
2 Sets
-